The purpose of this page is to provide information concerning strength training in the geriatric population. Current evidence for adequate loading and differing movements that improve the daily functional abilities of the geriatric population will be discussed.
Objectives:
Gain knowledge on current best evidence concerning strength training in the geriatric population.
Discuss the proper amount of loading in order to increase or sustain functional levels in the geriatric population.
Discuss the direct correlation between strength and functional activities in this population.
Systemic changes and improvements that can be noted from strength and resistance training.
Information:
Strength Training can be broadly defined as the use of loading the body to improve function. There are unlimited options that can be used to provide the resistance needed for strength training. Barbells, dumbells, kettle bells, bands, etc. are all differing tools used to provide the needed resistance.
The American Geriatric Society, as well as the APTA Geriatrics section recommend that 60% or higher of a 1RM is required to illicit a stimulus needed to strength and function. At 60% of 1RM approximately 15 repetitions are needed to equate a 12-13 on the RPE. Concerning the typical “set of 10 reps”, the client needs to be working around the 80% mark of their 1RM. 2-3 times/week with 24-48hrs of rest for the same muscle group.
Longer training periods (48-52 wks) are more effective than shorter training periods (8-18wks). There is a significantly larger effect when using higher intensity (70-79% of 1RM) than with moderate or low intensity. Time under tension is also important during strength training. 6 seconds per repetition produces the largest effect size in the geriatric population. Compared to 120s, 60s of rest between sets produces increases in 1RM and lean body mass. Further research displays that 4s may be best to improve strength, and longer duration between sets may be less efficient.
Muscle power is a strong predictor of functional motor performance, incidence of falling, and self-reported functional status in community dwelling older adult. Strength training, when performed 2-3 times/week for at least 30 minutes is shown to have positive effects on cardiovascular disorders, cancer, diabetes, and osteoporosis. It is also shown to improve sarcopenia, improve postural function, and improves intramuscular coordination. These primary improvements can lead to increased quality of life, reduced falls, reduced medication usage, and prevention of injury and disease.
Recommendation: This is a chart that highlights the loading for an older adult concerning their specific 1RM.
Ciolac EG, Rodrigues-da-Silva JM. Resistance Training as a Tool for Preventing and Treating Musculoskeletal Disorders. Sport Med. 2016;46(9):1239-1248. doi:10.1007/s40279-016-0507-z.
Caserotti P, Aagaard P, Buttrup Larsen J, Puggaard L. Explosive heavy-resistance training in old and very old adults: Changes in rapid muscle force, strength and power. Scand J Med Sci Sport. 2008;18(6):773-782. doi:10.1111/j.1600-0838.2007.00732.x.
Gayda M, Ribeiro PAB, Juneau M, Nigam A. Comparison of Different Forms of Exercise Training in Patients With Cardiac Disease: Where Does High-Intensity Interval Training Fit? Can J Cardiol. 2016;32(4):485-494. doi:10.1016/j.cjca.2016.01.017.
Borde R, Hortobágyi T, Granacher U. Dose???Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sport Med. 2015;45(12):1693-1720. doi:10.1007/s40279-015-0385-9.
Avers DP, Brown M. White Paper: Strength Training for the Older Adult. J Geriatr Phys Ther. 2009;32(4):148-158. doi:10.1519/00139143-200932040-00002.
Wade SW, Strader C, Fitzpatrick LA, Anthony MS, O’Malley CD. Estimating prevalence of osteoporosis: examples from industrialized countries. Arch Osteoporos. 2014;9:182. doi:10.1007/s11657-014-0182-3.
Mayer F, Scharhag-Rosenberger F, Carlsohn A, Cassel M, Müller S, Scharhag J. The intensity and effects of strength training in the elderly. Dtsch Ärzteblatt Int. 2011;108(21):359-364. doi:10.3238/arztebl.2011.0359.
The purpose of this page is to provide information concerning strength training in the geriatric population. Current evidence for adequate loading and differing movements that improve the daily functional abilities of the geriatric population will be discussed.
Objectives:
Information:
Strength Training can be broadly defined as the use of loading the body to improve function. There are unlimited options that can be used to provide the resistance needed for strength training. Barbells, dumbells, kettle bells, bands, etc. are all differing tools used to provide the needed resistance.
The American Geriatric Society, as well as the APTA Geriatrics section recommend that 60% or higher of a 1RM is required to illicit a stimulus needed to strength and function. At 60% of 1RM approximately 15 repetitions are needed to equate a 12-13 on the RPE. Concerning the typical “set of 10 reps”, the client needs to be working around the 80% mark of their 1RM. 2-3 times/week with 24-48hrs of rest for the same muscle group.
Longer training periods (48-52 wks) are more effective than shorter training periods (8-18wks). There is a significantly larger effect when using higher intensity (70-79% of 1RM) than with moderate or low intensity. Time under tension is also important during strength training. 6 seconds per repetition produces the largest effect size in the geriatric population. Compared to 120s, 60s of rest between sets produces increases in 1RM and lean body mass. Further research displays that 4s may be best to improve strength, and longer duration between sets may be less efficient.
Muscle power is a strong predictor of functional motor performance, incidence of falling, and self-reported functional status in community dwelling older adult. Strength training, when performed 2-3 times/week for at least 30 minutes is shown to have positive effects on cardiovascular disorders, cancer, diabetes, and osteoporosis. It is also shown to improve sarcopenia, improve postural function, and improves intramuscular coordination. These primary improvements can lead to increased quality of life, reduced falls, reduced medication usage, and prevention of injury and disease.
Recommendation: This is a chart that highlights the loading for an older adult concerning their specific 1RM.
[[image:blob:https://wssuptgeriebp.wikispaces.com/c695eba7-51be-4444-ad9b-5dceeaeeed45 width="561" height="171"]]
Evidence:
Fernandez R. One repetition maximum clarified. J Orthop Sport Phys Ther. 2001;31(5):264. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Citation&list_uids=11352194.
Ciolac EG, Rodrigues-da-Silva JM. Resistance Training as a Tool for Preventing and Treating Musculoskeletal Disorders. Sport Med. 2016;46(9):1239-1248. doi:10.1007/s40279-016-0507-z.
Caserotti P, Aagaard P, Buttrup Larsen J, Puggaard L. Explosive heavy-resistance training in old and very old adults: Changes in rapid muscle force, strength and power. Scand J Med Sci Sport. 2008;18(6):773-782. doi:10.1111/j.1600-0838.2007.00732.x.
Gayda M, Ribeiro PAB, Juneau M, Nigam A. Comparison of Different Forms of Exercise Training in Patients With Cardiac Disease: Where Does High-Intensity Interval Training Fit? Can J Cardiol. 2016;32(4):485-494. doi:10.1016/j.cjca.2016.01.017.
Borde R, Hortobágyi T, Granacher U. Dose???Response Relationships of Resistance Training in Healthy Old Adults: A Systematic Review and Meta-Analysis. Sport Med. 2015;45(12):1693-1720. doi:10.1007/s40279-015-0385-9.
Additional References:
http://www.seniorrehabproject.com/oldnotweak.htm
http://journal.crossfit.com/2008/10/coaching-the-elderly---introduction.tpl
Avers DP, Brown M. White Paper: Strength Training for the Older Adult. J Geriatr Phys Ther. 2009;32(4):148-158. doi:10.1519/00139143-200932040-00002.
Wade SW, Strader C, Fitzpatrick LA, Anthony MS, O’Malley CD. Estimating prevalence of osteoporosis: examples from industrialized countries. Arch Osteoporos. 2014;9:182. doi:10.1007/s11657-014-0182-3.
Mayer F, Scharhag-Rosenberger F, Carlsohn A, Cassel M, Müller S, Scharhag J. The intensity and effects of strength training in the elderly. Dtsch Ärzteblatt Int. 2011;108(21):359-364. doi:10.3238/arztebl.2011.0359.